cutting fat and calories cut down
TRANSCRIPT
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Cutting Fat and Calories Doesn’t Mean Starving YourselfConnie Crawley, MS, RD, LD
The University of Georgia Cooperative Extension Service
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How Big are Your Portions?
Drink size 1980
Drink size 2004
8 oz. 97 cal.
32 oz. 388 cal.
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Do the math!
• Give up one 32 ounce drink per day OR
• Switch to diet drink or water
• Lose 40 pounds in one year
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Which glass holds more fluid?
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The One Exception - Skim or Low Fat Milk
• Research indicates those who consume the most dairy products are the leanest
• Choose fat free and reduced fat dairy foods
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Other Dairy Foods to Choose
• How much fat is in reduced fat cheese?
• 6 grams vs 11 grams
• Has half the calories• 40 calories/ounce
• 110 calories/ounce
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Shred Cheese Don’t Cut into Chunks or Slices
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Buy Smaller Packages
Small Large
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Don’t overstock
• Buy only the amount you need that week
• Avoid large packages and 2 for 1 sales of high calorie, low nutrient foods
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Skip the Buffets
• Variety encourages us to eat more
• If must eat at buffets, survey first and choose only the special items
• Small portions on small plates
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Keep Temptation Food Out of Sight
• Best – Don’t buy at all
• Next best – Hide away out of sight
• Put out of reach – Not on the desk or near the TV or computer
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Keep Healthy Food Visible
• Keep healthy foods ready to eat
• Store in clear containers
• Put in easy reach
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Eat Breakfast
• Kick starts the metabolism
• Prevents mid-morning slump
• Discourages empty snacks late in the day
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Cut the Extras
• 1 tablespoon of butter
• 1 tablespoon mayo
• 1 tablespoon dressing
• 110 calories
• 100 calories
• 100 calories
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Substitute Lower Fat Products
• Reduced fat cream cheese saves 15 calories
• Fat free sour cream saves 20 calories
• Low free cottage cheese saves 40 calories
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You Could Be a New Person
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In Summary
• Eat your calories – don’t drink them
• Use tall, thin glasses
• Drink at least 3 servings of skim or low fat milk
• Shred cheese
• Keep portions small
• Don’t overstock
• Skip buffets
• Make it hard to see temptation foods
• Eat breakfast
• Cut the extras
• Use low fat substitutes